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Old 09-17-2013, 06:42 AM   #111
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

September 17, 2013

Group Stretch

Cash In
10m EMOTM
Odd Minutes-10 KBS [70]
Even Minutes-40 Double Unders [did mix of singles and doubles]

WOD
Run 800m
21-15-9
Wallballs [20]
Pull Ups

Then
Run 800m

Time: 14:34.
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Old 09-18-2013, 06:31 AM   #112
S. Malik Nelson
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Re: Malik's Log

September 18, 2013

Group Stretch

Cash In
1m AMRAP Burpees [18]
1m AMRAP Sit Ups [37]

WOD
15-12-9
Shoulder to OH [115]
Box Jumps [24]
1 Rope Climb between rounds

Then
9-12-15
Power Cleans [115]
Box Jumps [24]
1 Rope Climb between rounds

Time: 20:45
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Old 09-20-2013, 06:13 AM   #113
S. Malik Nelson
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Re: Malik's Log

September 20, 2013

Group Stretch

Cash In

150 Single Unders
10 Air Squats
120 Single Unders
20 Jumping Lunges
90 Single Unders
30 Mountain Climbers
60 Single Unders
40 Second Plank
30 Single Unders
50 Supermans



WOD
Row 400m
Then
5 Rounds
10 SDHP w/ KB [70]
15 Pump Sit Ups
10 Ring Push Ups
Then
Row 400m

Time: 11:00.
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Old 09-23-2013, 06:03 AM   #114
S. Malik Nelson
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Re: Malik's Log

September 22, 2013

Partner Workout

8m AMRAP
15 Ab Mat Situps
Shoulder to Overhead [95]
Score is # of Should to Overheads
Rest 4m
4m AMRAP
Burpee Broad Jumps
Wall Balls [20]
Score is # of Wall Balls
Rest 4m
8m AMRAP
250m Row
Box Jumps [24]
Score is # of Box Jumps

Didn't keep individual score, though our total score was 342 reps.
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Old 09-23-2013, 06:05 AM   #115
S. Malik Nelson
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Re: Malik's Log

September 23, 2013

Group Stretch

Cash in
8m Time Cap
Establish 1 rep max clean and jerk [145] (failed at 155)

WOD
3 rounds
15 chest to bar pull ups
30 SDHP w/ KB [70]
15 box jumps [30]

Time: 15:10.
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Old 09-24-2013, 06:32 AM   #116
S. Malik Nelson
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Re: Malik's Log

Group Stretch

WOD
2 Clean and Jerk [125]
10 ring dips
10 bar facing burpees
2 c&j [125]
20 kbs [70]
20 pull ups
2 c&j [125]
30 push ups
30 box jumps [24]
2 c&j [125]
40 wall balls [20]
40 sit ups
2 c&j [125]
50 air squats
50 mountain climbers
30 deadlifts [165]
800m run

Time: 28:25.
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Old 09-26-2013, 06:48 AM   #117
S. Malik Nelson
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Re: Malik's Log

September 26, 2013

Group Stretch

Cash In
Tabata
Deadlifts [115]
Do NOT go heavier than prescribed weight.
Total reps: 91.

WOD
12m AMRAP
Ascending ladder
3 Shoulder 2 OH [115]
3 Toes 2 Bar
6 Shoulder 2 OH
6 Toes 2 Bar
9
9
12
12
Score is total number of reps completed.
Number of reps: 94.

Optional Cash Out
Row 500m
50 Sit Ups
50 Push Ups
Time: 6:49.
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Old 09-30-2013, 06:51 AM   #118
S. Malik Nelson
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Re: Malik's Log

September 29, 2013

Group stretch

Cash in
800m Run
Time: 3:44.

WOD
10 c&j [105]
10 dips
2 rope climbs
8 c&j [115]
10 dips
2 rope climbs
6 c&j [125]
10 dips
2 rope climbs
4 c&j [145]
10 dips
2 rope climbs
2 c&j [155]
10 dips
2 rope climbs

Time: 21:07.
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Old 10-01-2013, 06:49 AM   #119
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

October 1, 2013

Group Stretch

Cash in
1000m Row

WOD
30 Wall Balls [20]

Then
4 rounds
5 sq cleans [115]
10 HR Push ups
15 box jumps [24]
Then
100 double unders [300 singles]

Time: 16:04
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Old 10-02-2013, 06:48 AM   #120
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

October 2, 2013

Group Stretch

Cash In
Run 1 Mile [8:06]

WOD
4m AMRAP
10 KBS [70]
10 Burpees
Results: 2 rounds, 10 KBS, 3 Burpees

1m Rest

4m AMRAP
10 Deadlifts [135]
10 Pistol Squats [band assisted]
Results: 4 rounds, 4 deadlifts

1m Rest

4m AMRAP
10 Knees 2 Elbow
10 Jumping Lunges
Results: 5 rounds, 5 knees to elbow
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